ATC 249: Free Weights v. Machines, Keeping Motivation High During Winter, Mastering VO2Max Intervals and More

On this episode of Ask the Coaches: Article discussion: Weight machines vs. free weights It's not an either or - they work synergistically. It depends: What are your goals? Machines may be safer for some (especially those new to weights). How to keep winter training motivation high when it's lonely and cold? Cross country ski season is here - while everyone else seems to be in offseason. Find inspiring documentaries or idols to watch and follow. Tawnee always love the film, What It Takes. On intrinsic vs. extrinsic motivation. The fear of failure vs. willing to go for it even if failing is a risk. For more mental tips check out our Brave Athlete podcast. Training for long course/ultra when you have a physically demanding job as well. Training/racing resulted in an injury: piriformis syndrome. Did the combo of physical labor at work combined with 50k training lead to overtraining? How to factor in physically demanding jobs with your training schedule - usually the physical work won't substitute training sessions, but the physical work does need to be factored into the schedule. Piriformis injuries - what are the usual causes: Increasing training mileage too quickly Running mechanics Weakness of hip abductors/glute med - if hips aren't strong enough, then more strain is placed on the piriformis, which can lead to overuse, muscle tension and injury. Sitting (commuting) for a relatively long time How to plan your heavier weight sessions with your endurance training. Ultrarunners who need weight lifting legs, but finding that it's causing the legs to be pretty wiped out for up to 2-3 days preventing any quality runs from happening.  How much strength training do you really need based on your priorities? Periodizing strength and endurance training. When it's ok to run even if your legs are trashed from weight lifting. Nursing mama wants to know how to approach training for the 2018 season, with plans to do an ultra. Focus on intensity or volume? Keeping a close watch on your body, and in this case breastmilk supply, to make sure your providing enough for your baby - if the goal is to breastfeed. When is it ok to get back to training soon after giving birth? It depends. Largely on what your fitness was pre-pregnancy, during pregnancy and how fast you heal from the birth. Tawnee says: Don't worry, we don't all have to be super moms - go at your own pace and don't feel guilty if some moms can achieve more prenatal and postnatal. Dr. Tamsin Lewis speaks on breastfeeding for athlete moms. How do you decide training interval duration? Interval duration depends on intensity you're looking to achieve. How to properly execute VO2max intervals - what's too much, what's too little and what is the sweet sport for interval duration. Recovery intervals play a huge role too. Using field tests to determine HR zones that will get you to the intensities you want. Keeping intervals appropriate to your needs and race goals. How much is too much?